Mediterranean baked Fish en Papillote topped with a beans, Castelvetrano olives, artichoke hearts, cherry tomatoes, and fresh herbs.
Fish en Papillote
I love a healthy one-pot meal, so this Fish en Papillote (Fish in Parchement) isn’t just easy, is so delicious! A complete meal in one with Mediterranean flavors and the simplicity of cooking en papillote (in parchment) for easy clean up. I used delicate branzino filets, but any white fish will work. It’s topped with a flavorful white bean salad loaded with olives, artichokes tomatoes and fresh herb, creating a delicious healthy dinner. More Mediterranean Diet recipes you will love are this Mediterranean Sea Bass and Mediterranean Bean Salad.
Why I Love This Recipe
I’m always looking for healthy dinner ideas, and I loved how this fish papillote turned out!
Lately, I’ve been eating more anti-inflammatory foods and fish and leaning towards many Mediterranean-inspired dishes. Since I try to eat fish at least three to four times a week, switching up how I prepare it is key so I don’t get bored. This fish in parchment paper couldn’t be easier and the flavors are so good! Fancy enough to make for company, yet simple enough for a weeknight dinner. Here’s a few more reasons why this works:
- Easy: Most of that cook time is hands off and clean up is easy!
- Healthy: Fish is a great low-calorie, high-protein option.
- Anti-Inflammatory: This recipe is anti-inflammatory because it features ingredients like fish, olives, artichokes, tomatoes, and olive oil, which are rich in omega-3 fatty acids, antioxidants, and healthy fats, all known for their ability to reduce inflammation in the body.
- Great for many dietary restrictions: Mediterranean Diet friendly, Passover-friendly, Anti-inflammatory, High-Fiber, Gluten-free and Dairy-free.
What is fish is cooked “en papillote”?
“En papillote” means “in paper” or “in parchment” in French. It’s a cooking technique in which you wrap fish, chicken, shrimp, or other lean protein in parchment paper and bake the food by steaming it.
Fish Papillote Ingredients
Here’s the ingredients used in this parchement baked fish dish. Find the complete recipe with measurements in the recipe card below.
- White Fish Fillet I used Branzino because I love the mild taste, but you can use any white fish.
- Kosher Salt and Black Pepper season the fish and beans.
- White Beans: Use any kind of white bean, like Cannellini, Great Northern, or navy beans. Beans are high in fiber and protein and and a good source of antioxidants.
- Castelvetrano Olives are some of the best olives. They’re a green Italian olive with a buttery flavor.
- Artichokes: I prefer jarred marinated artichoke hearts, not canned ones for this recipe. We will use some of the marinade as a dressing for the bean salad.
- Tomatoes: Use cherry or grape tomatoes which are rich in lycopene and other antioxidants.
- Lemon: The zest and juice adds brightness and Vitamin C.
- Olive Oil balances the acidity of the lemon juice. It’s rich in monounsaturated fats and oleocanthal, an anti-inflammatory compound.
- Herbs: Sprinkle fresh parsley and dill over the cooked fish.
How to Make Fish en Papillote
Here’s the step-by step photos to make this baked fish. See recipe card for exact recipe.
- Season the fish with salt. Leave it on the counter, uncovered, and bring it to room temperature.
- Mediterranean Bean Salad: Combine the beans, olives, artichokes, artichoke marinade, cherry tomatoes, lemon zest and juice, olive oil, salt, and pepper in a medium bowl.
- Prep the Parchment Paper: Cut 4 pieces of parchment that are double the length of the filets.
- Wrap the Fish in Parchment: Center each filet on the parchment and top with bean salad. Tightly fold the paper closed and place the parcels into a baking dish. Bake the branzino en papillote in the oven for 30 minutes at 375°F.
- To serve, unfold the parchment and top each piece with parsley and dill.
Variations and Tips
- Fish: Snapper fillet, sea bass, or flounder would work if you can’t find Branzino.
- Bring the branzino fish to room temperature to help it cook evenly.
- Folding the parchment paper doesn’t have to be pretty. It just needs to completely cover the fish to ensure it steams properly.
- Olives: Substitute kalamata olives or mixed olives from the olive bar.
- Olive Bar Ingredients: Add capers, sun-dried tomatoes, or marinated garlic for a flavor boost.
- Herbs: Swap either herb for fresh chives, basil, or oregano.
What to Serve with Branzino en Papillote
This Mediterranean branzino en papillote is a complete meal with the bean salad. If you want to serve it with something extra, make this simple arugula salad or buy a loaf of your favorite bakery bread.
Storage
Leftover fish will last in the fridge for three days. You can microwave it, but if you’d prefer not to, reheat it in a 300°F oven until warm or heat in a skillet on the stove.
More Fish Recipes You’ll Love
- Grilled Mediterranean Salmon
- Broiled Tilapia with Garlic
- Fish with Tomato Sauce, White Wine, and Capers
- Grilled Fish in Foil Packets
- Flounder Piccata
Mediterranean Fish en Papillote
Ingredients
- 4 6-ounce boneless skinless white fish filets, such as branzino, bass, flounder, etc.
- 3/4 teaspoon kosher salt and black pepper, divided
- 1½ cups canned white beans, drained and rinsed
- ½ cup castelvetrano olives, crushed
- ½ cup marinated artichoke hearts, quartered, marinating liquid reserved
- ½ cup cherry tomatoes, or grape tomatoes, halved
- 1 lemon, zest and juice of
- 2 teaspoons extra virgin olive oil
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons fresh dill, chopped
- 4 large pieces parchment paper, double the length of the fish
Instructions
- Preheat the oven to 375F.
- Season the branzino filets with 1/2 teaspoon salt & bring to room temperature, uncovered.
- In a medium bowl, combine white beans, olives, artichoke hearts, 2 tablespoons artichoke marinade, cherry tomatoes, lemon zest & juice, olive oil, 1/4 teaspoon salt & 1/4 teaspoon black pepper.
- Cut parchment into 4 large rectangles, about double the length of the fish.
- Center each filet in the parchment and top with a heaping 3/4 cup of the bean salad. Tightly fold the parchment closed so no steam comes out*, place the parcels into a baking dish.
- Bake 30 minutes, until the fish is cooked through.
- To serve, unfold the parchment and top each with parsley and dill.
Last Step:
Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.Notes
- Other Mediterranean ingredients can be added to the salad for a flavor boost; think olive bar ingredients like capers, sun dried tomatoes, marinated garlic or mixed olives.
Nutrition
FAQs
Most any type of flaky white fish can be cooked en papillotte. Since branzino is native to the Mediterranean Sea, I thought it was a good option for this Mediterranean recipe. You can substitute whatever white fish you prefer or is available.
Yes, white beans, like other beans and legumes, contain anti-inflammatory compounds. They are rich in antioxidants, fiber, and various nutrients, such as magnesium, which help reduce inflammation in the body.
Additionally, white beans have a low glycemic index, which can help stabilize blood sugar levels and contribute to overall health. Including white beans in your diet as part of a balanced and varied meal plan may help support overall well- being and decrease inflammation.
Delicious! I used fresh haddock.
I absolutely love fish cooked this way. My only feedback isn’t about this recipe in particular, but that in the most recent meal plan, it is paired with the roasted cauliflower. The fish is to be baked at 375, the cauliflower roasts at 450. For those of us with only one oven, that makes following the meal plan difficult.
Thank you for the feedback!
We enjoyed the combination of flavors and even the family member that usually likes his food super spicy approved.
Absolutely delicious! Made Marry Me Chicken last night and Mediterranean Fish tonight….., both amazing !
How soon can you assemble prior to cooking? 3-4 hrs in fridge? Take 30min before baking?
AIR FRYER: 2 packets at a time, 350 degrees for 24 minutes. I had sablefish and otherwise made recipe exactly as written. It was absolutely delicious!
Ooh good to know!
AMAZING!! My husband couldn’t stop raving about this! He also immediately said, “ this has got to be another Gina recipe, right?”
Aldi’s had the sea bass on a special and found this recipe on your site. Had to look for the olives (worth it) and I had the fresh dill and parsley from a recipe last night. Followed your recipe exactly and it was easy and delicious. Thanks again Gina 😊
Aww thanks Tammy!
This was absolutely delicious. I will be making this again!
This dish is so easy and amazing. The olives I had on hand were a Greek/Italian mix with seasoning. They made all the difference. You could just add red pepper flakes to kick it up. Thank you Gina for adding Mediterranean ideas.
Simmered in a covered pan on the stovetop bc I didn’t have any parchment and wow! This was much more flavorful than I expected. Very, very good!
So good! I didn’t see the note about jar artichokes instead of canned but it was still good. Going to try it next with the jar ones and see if it makes a difference but I’m not an expert on artichokes so not sure I’ll notice 😄
The flavors of the olives, artichokes tomatoes were delicious!! My men loved it and so heart healthy!
Unfortunately, WW no longer allows the direct link from the recipe.
It does on mobile app only. I hope they bring desktop back!
Loved it, very flavorful. Had arugla side salad, and roasted asparagus. Used colossal Greek green pimento stuffed olives,as didn’t see the other type but will watch for them. Also used 1.5 pound flounder as other fish not available. Delallo marinated artichoke quarters available and were good. We thought it was wonderful. Used the dill and parley, and I used a seasoned type salt and pepper.
Glad you enjoyed it!
I don’t like artichokes so will replace them with sundried tomatoes, maybe some zucchini and capers. I then will not have any of the artichoke marinating liquid, what would you suggest as a substitute?
I usually love your recipes but for me this was bland. If I make it again I’d add some spices… maybe garlic, onions and some Italian seasoning and fresh basil.
Very good, and something a little different from my usual. I used cod, and dried herbs instead of fresh. Lots of liquid … was wishing for a hunk of crusty bread instead of the simple salad I’d prepared for a side. Overcooked at 25 mins, my filets were thinner than some, so I should have been more vigilant. Husband thought it lacked a bit in flavor, but his tastebuds require much bolder flavors than mine. If I make again, will probably add some of the suggested enhancements to his packet, as well as the fresh herbs called for. And I dry and freeze garden tomatoes, and would try those too. So easy to customize portions for individual taste palettes and/or dietary restrictions!
Excellent recipe. Gina came through again. Wouldn’t change a thing
Thanks Rosemary!
Really wonderful. Too hot here for the oven so I put my almost defrosted tilapia fillets in a small frying pan (no extra oil or even a spray!) and put the bean salad over it. Slapped on a lid and cooked on low for 20 minutes. Served over Trader Joe’s frozen rice medley with some plain arugula as garnish. Husband isn’t a fan of fish, but really loved that’s so that’s a win. Thank you.
Really, really good. I followed the recipe and used sea bass. I spooned each portion over a bed of rice. Restaurant quality. Delicious!
Glad you enjoyed it!
This fish dish by far was the best fish dinner I have ever eaten. The flavors were perfect complimenting the fish beautifully . I made it with Barramunde fillets.
Thanks Janet!